For Blake

Today's WOD:

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. 

Blake

    

100 ft Walking Lunge with 45/35 lbs overhead

30 Box Jumps 24/20"

20 Wall Ball 20/14" 10'

10 Handstand Push-ups

  

4 rounds for time.

Warm-up:

1. Row 3 Minutes
2. Shoulder ROM
3. Overhead Squat x10 with bar
4. Snatch 80% 10 in 10

MOD:

Wall Ball

Handstand Push-up

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

The Standard 33:36 Scaled

Brennan 34:38 Scaled

Professor 36:57

Joker DNF

Sarge 34:21 Scaled

Kim Possible 26:40 Scaled

Chris C. 37:59 Scaled

Q 38:15 Scaled

Marianna 36:05 Scaled

Susie Burbee 33:25 Scaled

Cowboy Wayne 36:14 Scaled

Mighty Mouse 38:35 Scaled

UgoGirl 25:17 Scaled

Levi 25:15

Anne 27:10 Scaled

KaveMan 40:54 Scaled

Counselor 34:13 Scaled

Jason 40:02 Scaled

KitKat 38:42 Scaled

JuJu 37:25 Scaled

Brian 36:57 Scaled

Happy 33:20 Scaled

Kate ??:?? Scaled

Rubber 29:00 Scaled

Little T 35:05 Scaled

Monkey 37:26 Scaled

Thad 29:30 Scaled

Levi setting the standard today.

One Thing at a time . . .

A Big Deal: Melissa jumping on a 20" box!

Another Big Deal, Skipper jumping on a 20" box!

Today's WOD:

50 Kettlebell Swings 24/16kg

50 Push-ups

35 Box Jumps 28/24"

35 Knees-to-Elbows

20 Steps Walking Lunge RH Up 45/25lbs db

20 Steps Walking Lunge LH Up 45/25lbs db

20 Weighted Sit-ups 45/25lbs

15 Ring Dips

15 Pull-ups

  

For time.

  

Last on: 04 09 10

Warm-up:

1. Run 1 Lap
2. Kettlebell Swing x10
3. Burpee x5
4. Hip/Back Extension x10
5. Walking Lunge x15
6. Shoulder ROM
7. Samson Stretch

MOD:

Kettlebell Swing 

Walking Lunge Steps

Post-WOD:

Squat Hold 3 minutes

Roll & Stretch

CFTally Athlete Results:

Brandi 24:04

The Standard 23:59

Joker 17:16

Melissa 19:01 Scaled

Professor 15:00PR

Wayne 24:58

Mighty Mouse 25:25 Scaled

Kim Possible 21:10 Scaled

Sahil 24:30 Scaled

Skipper 25:29 Scaled

Counter 30:58

Rover Subbed

UpMan 22:14

Counselor 17:04

Monica 23:21 Scaled

Speed Racer 25:10 Scaled

Happy 15:26PR

A Chipper Friday

Today's WOD:

Counting by 10's…

10 Deadlift 275/185 lbs

20 Burpees

30 Knees-to-Elbows

40 Shoulder Press 45/35 lbs

50 Walking Lunge steps with 45/35 lbs bar overhead

60 Box Jumps 24/20"

70 Push-ups

80 Sit-ups

90 Doubleunders

100m Run

Warm-up: 

1. Run 1 Lap
2. Samson Stretch
3. Hip/Back Extension
4. Skin-the Cat x3
5. Shoulder Press w/bar
6. Good Morning w/bar
7. Ring Dip
8. Jump Rope
9. Push-up 

MOD:

Deadlift

Burpees

Knees-to-Elbows

Shoulder Press

Walking Lunge

POST WOD:

Roll & Stretch

Athlete Results:

Shawn 56:17 Scaled

Melissa 31:06 Scaled

Joker 31:06 

Cindy 35:50 Scaled

KIm 29:48 Scaled

Marianna 33:55 Scaled

Joel 39:20 Scaled

Mighty Mouse 39:56 Scaled

Little T. 27:42

Levi 22:53

Erick 35:36 Scaled

Sarge 36:35 Scaled

Susie Burpee ?? Scaled

Speed Racer 33:03 Scaled

Skipper 38:25 Scaled

Juliet 38:46 Scaled/subbed

Lifting Heavy, Climbing and Lunging

The Standard working on getting that rope in position.

Today's WOD:

Deadlift 3RM

  

Last on 10 08 10

  

Followed by:

  

Rope Climb 3/2

30 steps Walking Lunge w/40/20 lbs Dumbbells

  

3 Rounds for time.

Warm-up:

1. Walking Lunge 20 steps
2. Samson Stretch
3. Hip/Back Extension x10
4. Reverse Hyper x10
5. Good Morning w/bar x10
6. Deadlift w/Bar x10
7. Deadlift w/50% x5
8. Deadlift w/70% x3
9. Deadlift w/90% x2

MOD:

Deadlift

Rope Climb

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

Jolly Green 315-325-335PR / 17:13

The Standard 350-355PR-360(M) / 14:00

Brandi 220-225-230 / 13:50

Professor 325-335PR / 13:15

Stoner 345-355PR-225 / 12:36

Joker 315-335PR-360(2) / 14:24 Scaled

Melissa 115-125-130PR / 8:23 Scaled

Monica 195-205-210PR / 12:45 Scaled

Shelby "Sarge"  115-125-145PR / 9:00 Scaled

Kim Possible 135-155-165 / 7:43 Scaled

Sushi 115-135-155PR / 6:30 Scaled

Kate 105-115-115 6:54 Scaled

Keith 245-265-285 11:00

Happy Face 315-345-365PR 7:47

Mighty Mouse 130-140-135 7:43

Upman 315-345-365(1) 

Amanda C. "Pink Panther" 155-160-165 / 6:27

Skipper 115-120-125 6:25 Scaled

Kelly B. 180-185 / 10:06 Scaled

Levi 315-315-315/ 9:26

Jennifer 115-125-130 4:42 / Scaled

Little "T"  250 / 10:09